NOTES: Had to drop off my car to get some work done on it. So i ran from the place to the gym which is about 2.2km. Did my workout which i had some good and bad with lifts today but overall it’s going ok. After the session i decided to hop in the yoga class that was happening. It really highlighted my major inflexibility in my hamstrings , lower back and shoulders. I’ll probably end up doing this more often getting some decent stretching out of it.

NOTES: Destroyed my hammies on the weekend. Only been able to walk since last night. Today, weights were still feeling a bit heavy, nutrition has been off since i got the food poisoning. I am trying to get back up to 3000 cals again but i think i have been averaging 2300-2500. So this could explain some of the strength loss. We will see how the rest of the week goes before making some changes if needed.

A-Grade Foods

An A is the highest grade a food can receive. To earn an A grade, a food must be 100% natural (not refined or processed in any way). A-grade foods must also be extremely nutrient dense. These top-of-the line “super-foods” are packed with vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids, fiber and other healthy stuff that’s extremely good for you. For example, red peppers are the only food with an entire days worth of vitamin C. Tomatoes contain cancer-fighting lycopene. Spinach is rich in calcium and vitamin D. Orange veggies like carrots, sweet potatoes, and butternut squash are packed with carotenoids. Asparagus is loaded with vitamin K. Deep leafy greens like spinach are nutritional powerhouses with ample quantities of Vitamin K, Carotenoids, Calcium, Iron, Potassium and Vitamin C. All fibrous carbs, green veggies and salad veggies get an A grade. Fibrous carbohydrates, (green veggies and salad veggies) would even quality for an A+ because they have extremely high nutrient density with extremely low calorie density, making them ideal foods for reducing body fat.

NOTES: After my subpar effort in CT this morning, lou asked me to go to do some legs at the gym. I decided i got not much to do so i went. But then i got carried away again for a deload week. Everything felt great today though dead felt and went up very light.

NOTE: It has been approximately 3 months since my last actual CT session. Very surprising outcome. I am using much heavier weights but i am getting gassed earlier than usual. Time to ramp the training back up i think. I have new equipment my new 8kg medicine ball is actually a sand ball. So no bounce and the weight shifts inside the ball so it’s a different beast to use.

PROTIP: Having oatmeal and milk before training is a bad idea. Had to have a mini 2min break at 19min due to almost vomiting.

“No pain, no gain!” “You’ll never bulk up without supplements.” “Crunches are the key to six-pack abs!” It seems there are more questions and half-truths in the market about healthy exercise than there are clear, definitive facts — but the exercise industry is a multi-billion dollar business, built partially on selling gadgets and DVDs with incredible claims to people desperate to lose weight or look attractive. Meanwhile, good workout plans and simple truths lurk in the background waiting for their time to shine. All of this results in lots of misinformation about exercise. We’re taking some of those commonly-held exercise myths to task, and we have science to back us up. Let’s get started.

NOTES: Just randomness @ 50%. Good session. Still feeling like i am not working hard! Super Slow reps on most exercises. Did a cardio sprint today and almost chucked up at the end but it wasn’t too hard really i have never done it before so i didnt know how fast to go. I also got stuck twice when my legs popped out during row and i accidentally stopped the treadmill instead of slowing it down. I think i could shave over a min off if i did it again.